Sodium Content of Popular Fast Food Meals: Full Comparison Table 2026

The Hidden Salt Crisis in Fast Food

Sodium is an essential mineral, but the modern diet delivers far too much of it. The average American consumes approximately 3,400 mg of sodium per day, nearly 50% above the recommended limit set by the Dietary Guidelines for Americans. According to the Centers for Disease Control and Prevention, more than 70% of dietary sodium comes from processed and restaurant foods, not from the salt shaker at home.

Fast food is among the worst offenders. A single fast food meal can easily contain 1,500-2,500 mg of sodium, representing an entire day's ideal intake in one sitting. This article provides complete sodium data for over 100 popular fast food items from major chains, organized for quick reference.

If you use Nutrola, sodium is automatically tracked when you photograph your meals. The app flags items that exceed a configurable percentage of your daily sodium target, helping you make lower-sodium choices even when eating out.

Recommended Daily Sodium Limits

Organization	Daily Limit	Population
U.S. Dietary Guidelines for Americans (2020-2025)	2,300 mg	Adults and children 14+
American Heart Association (AHA)	1,500 mg (ideal)	All adults, especially those with hypertension
World Health Organization (WHO)	2,000 mg (5g salt)	All adults
FDA (target for food industry)	2,300 mg	General population
AHA (maximum)	2,300 mg	Absolute upper limit

The AHA recommends 1,500 mg as the ideal target for most adults, noting that reducing sodium to this level can lower blood pressure significantly. A 2014 meta-analysis by He et al. published in the BMJ found that a reduction of approximately 1,000 mg/day in sodium intake reduced systolic blood pressure by an average of 5.8 mmHg in hypertensive individuals and 2.5 mmHg in normotensive individuals.

For reference, 2,300 mg of sodium is about 1 teaspoon of table salt (5.75 g).

McDonald's: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Big Mac	1,010	44%	550
Quarter Pounder with Cheese	1,140	50%	520
Double Quarter Pounder with Cheese	1,360	59%	740
McDouble	840	37%	400
Cheeseburger	720	31%	300
Hamburger	510	22%	250
Filet-O-Fish	570	25%	390
McChicken	660	29%	400
Crispy Chicken Sandwich	1,120	49%	470
10 piece Chicken McNuggets	900	39%	410
20 piece Chicken McNuggets	1,800	78%	830
Medium French Fries	260	11%	320
Large French Fries	400	17%	480
Egg McMuffin	770	33%	300
Sausage McMuffin with Egg	920	40%	480
Hotcakes (plain)	600	26%	350
Bacon, Egg & Cheese Biscuit	1,300	57%	460
Hash Browns	310	13%	140
McFlurry with Oreo (regular)	430	19%	510
Medium Coca-Cola	0	0%	210

Lowest sodium choices at McDonald's: Hamburger (510 mg), Medium French Fries (260 mg), Hash Browns (310 mg).

Highest sodium choices at McDonald's: 20-piece McNuggets (1,800 mg), Double Quarter Pounder with Cheese (1,360 mg), Bacon Egg & Cheese Biscuit (1,300 mg).

Burger King: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Whopper	980	43%	660
Whopper with Cheese	1,240	54%	740
Double Whopper	1,050	46%	900
Impossible Whopper	1,080	47%	630
Bacon King	1,650	72%	1,040
Original Chicken Sandwich	1,060	46%	660
Chicken Fries (9 piece)	1,430	62%	280
Spicy Ch'King	1,750	76%	700
Cheeseburger	630	27%	280
Bacon Cheeseburger	830	36%	340
Medium Onion Rings	840	37%	410
Medium French Fries	480	21%	380
Croissan'wich Sausage, Egg & Cheese	1,110	48%	510
Hash Browns (medium)	620	27%	380

Lowest sodium choices at Burger King: Cheeseburger (630 mg), Medium French Fries (480 mg).

Highest sodium choices at Burger King: Spicy Ch'King (1,750 mg), Bacon King (1,650 mg).

Subway: Sodium Content (6-inch subs)

Subway positions itself as a healthier alternative, but sodium content remains high across most options due to bread, processed deli meats, cheese, and condiments.

Menu Item (6-inch)	Sodium (mg)	% DV (2,300 mg)	Calories
Turkey Breast	730	32%	270
Veggie Delite	310	13%	200
Black Forest Ham	750	33%	270
Roast Beef	680	30%	320
Rotisserie-Style Chicken	670	29%	300
Italian B.M.T.	1,260	55%	370
Spicy Italian	1,290	56%	460
Meatball Marinara	860	37%	430
Steak & Cheese	920	40%	350
Tuna	530	23%	370
Cold Cut Combo	1,150	50%	350
Chicken & Bacon Ranch	1,090	47%	500
Buffalo Chicken	1,270	55%	370
Subway Club	940	41%	300
Sweet Onion Chicken Teriyaki	870	38%	330

Lowest sodium choices at Subway: Veggie Delite (310 mg), Tuna (530 mg). Note that 12-inch subs contain double the listed sodium.

Taco Bell: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Crunchy Taco	310	13%	170
Crunchy Taco Supreme	350	15%	210
Soft Taco	500	22%	180
Bean Burrito	930	40%	350
Burrito Supreme - Beef	1,050	46%	390
Cheesy Gordita Crunch	760	33%	500
Crunchwrap Supreme	1,200	52%	530
Nachos BellGrande	840	37%	740
Mexican Pizza	690	30%	540
Quesadilla - Chicken	1,230	53%	500
Chalupa Supreme - Beef	560	24%	350
Chicken Burrito Bowl	1,370	60%	460
Beefy 5-Layer Burrito	1,240	54%	490
Power Menu Bowl	1,180	51%	460
Chips and Nacho Cheese Sauce	490	21%	220

Lowest sodium choices at Taco Bell: Crunchy Taco (310 mg), Crunchy Taco Supreme (350 mg).

Chick-fil-A: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Original Chicken Sandwich	1,400	61%	440
Spicy Chicken Sandwich	1,620	70%	450
Deluxe Chicken Sandwich	1,640	71%	500
Spicy Deluxe Sandwich	1,750	76%	540
Grilled Chicken Sandwich	1,020	44%	320
Grilled Nuggets (8 count)	440	19%	130
Chicken Nuggets (8 count)	1,260	55%	250
Chicken Strips (3 count)	1,040	45%	310
Waffle Fries (medium)	240	10%	420
Chicken Biscuit	1,310	57%	440
Cobb Salad (with grilled chicken)	1,070	47%	430
Mac & Cheese (medium)	1,170	51%	440
Chicken Tortilla Soup (cup)	940	41%	210
Side Salad	110	5%	80
Fruit Cup (medium)	0	0%	60

Lowest sodium choices at Chick-fil-A: Fruit Cup (0 mg), Side Salad (110 mg), Waffle Fries (240 mg), Grilled Nuggets (440 mg).

Highest sodium choices at Chick-fil-A: Spicy Deluxe Sandwich (1,750 mg), Deluxe Chicken Sandwich (1,640 mg). Chick-fil-A's chicken sandwiches are among the highest-sodium items at any major fast food chain.

KFC: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Original Recipe Chicken Breast	1,140	50%	390
Original Recipe Drumstick	350	15%	120
Extra Crispy Chicken Breast	1,190	52%	530
Extra Crispy Drumstick	340	15%	170
Spicy Crispy Chicken Breast	1,350	59%	430
Chicken Pot Pie	1,660	72%	720
Famous Bowl	2,110	92%	740
Original Recipe Chicken Sandwich	1,320	57%	650
Coleslaw (individual)	180	8%	170
Mashed Potatoes with Gravy	520	23%	120
Biscuit	530	23%	180
Mac & Cheese (individual)	870	38%	170
Corn on the Cob	10	0%	70
3-piece Tenders	1,050	46%	310

Lowest sodium choices at KFC: Corn on the Cob (10 mg), Coleslaw (180 mg), Extra Crispy Drumstick (340 mg).

Highest sodium choices at KFC: Famous Bowl (2,110 mg, nearly an entire day's sodium), Chicken Pot Pie (1,660 mg).

Wendy's: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Dave's Single	1,100	48%	590
Dave's Double	1,330	58%	850
Dave's Triple	1,580	69%	1,100
Baconator	1,540	67%	950
Jr. Cheeseburger	590	26%	290
Jr. Bacon Cheeseburger	640	28%	380
Spicy Chicken Sandwich	1,280	56%	500
Classic Chicken Sandwich	1,170	51%	490
Grilled Chicken Sandwich	870	38%	370
10-piece Chicken Nuggets	870	38%	430
Medium French Fries	430	19%	350
Chili (large)	1,400	61%	330
Baked Potato (plain)	40	2%	270
Caesar Side Salad	270	12%	170
Apple Pecan Salad (full)	940	41%	560

Lowest sodium choices at Wendy's: Baked Potato plain (40 mg), Caesar Side Salad (270 mg), Medium French Fries (430 mg).

Pizza Hut: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Cheese Pizza (1 slice, medium, Hand Tossed)	590	26%	220
Pepperoni Pizza (1 slice, medium, Hand Tossed)	650	28%	230
Meat Lover's (1 slice, medium, Hand Tossed)	780	34%	310
Supreme Pizza (1 slice, medium, Hand Tossed)	720	31%	260
Veggie Lover's (1 slice, medium, Hand Tossed)	550	24%	200
Stuffed Crust Pepperoni (1 slice, large)	890	39%	350
Personal Pan Cheese Pizza (whole)	1,370	60%	610
Breadsticks (2 pieces)	370	16%	290
Garlic Knots (4 pieces)	540	23%	340
Bone-Out Wings (6 pieces, Buffalo)	2,070	90%	540

Note: A typical 2-3 slice serving of pizza will double or triple these values. Three slices of Meat Lover's Hand Tossed = 2,340 mg sodium, exceeding the full daily limit.

Domino's: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Cheese Pizza (1 slice, medium, Hand Tossed)	500	22%	200
Pepperoni Pizza (1 slice, medium, Hand Tossed)	570	25%	220
ExtravaganZZa (1 slice, medium)	710	31%	280
MeatZZa (1 slice, medium)	680	30%	270
Pacific Veggie (1 slice, medium)	530	23%	220
Crunchy Thin Pepperoni (1 slice, medium)	450	20%	190
Stuffed Cheesy Bread (1 piece)	440	19%	160
Boneless Chicken Wings (8 piece, plain)	1,200	52%	360
Boneless Chicken Wings (8 piece, Hot Buffalo)	2,190	95%	410
Bread Twists (2 pieces)	260	11%	190

Chipotle: Sodium Content

Chipotle is highly customizable, which means sodium content depends entirely on what you add. Here are common combinations.

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Chicken Burrito (full build: rice, beans, salsa, sour cream, cheese, lettuce)	2,290	100%	1,115
Steak Burrito Bowl (rice, beans, salsa, cheese, lettuce)	1,950	85%	680
Chicken Bowl (rice, beans, salsa, lettuce, no cheese/sour cream)	1,600	70%	560
Carnitas Tacos (3, with salsa and lettuce)	1,170	51%	540
Sofritas Bowl (rice, beans, salsa, guacamole, lettuce)	1,830	80%	610
Chips and Guacamole	420	18%	770
Chips and Queso	910	40%	480
Side of White Rice	350	15%	210
Side of Black Beans	260	11%	130
Side of Tomato Salsa	500	22%	25

Key insight: A fully built Chipotle burrito can hit the entire 2,300 mg daily limit in a single meal. Skipping the tortilla (bowl instead), choosing fresh tomato salsa over other options, and omitting cheese and sour cream significantly reduces sodium.

Panda Express: Sodium Content

Menu Item	Sodium (mg)	% DV (2,300 mg)	Calories
Orange Chicken	620	27%	490
Beijing Beef	660	29%	470
Kung Pao Chicken	930	40%	290
Broccoli Beef	670	29%	150
Mushroom Chicken	760	33%	220
Honey Walnut Shrimp	440	19%	360
Grilled Teriyaki Chicken	530	23%	300
String Bean Chicken Breast	810	35%	190
Fried Rice (side)	850	37%	520
Chow Mein (side)	600	26%	510
Super Greens (side)	260	11%	90
2-Entree Plate (Orange Chicken + Beijing Beef + Fried Rice + Spring Roll)	2,510	109%	1,750

A typical 2-entree plate at Panda Express easily exceeds 2,000 mg of sodium.

Rankings: Highest and Lowest Sodium Items Across All Chains

Top 10 Highest Sodium Fast Food Items

Rank	Item	Chain	Sodium (mg)
1	Chicken Burrito (full build)	Chipotle	2,290
2	2-Entree Plate (typical)	Panda Express	2,510
3	Boneless Wings Hot Buffalo (8 pc)	Domino's	2,190
4	Famous Bowl	KFC	2,110
5	Bone-Out Wings Buffalo (6 pc)	Pizza Hut	2,070
6	20-piece McNuggets	McDonald's	1,800
7	Spicy Deluxe Sandwich	Chick-fil-A	1,750
8	Spicy Ch'King	Burger King	1,750
9	Chicken Pot Pie	KFC	1,660
10	Deluxe Chicken Sandwich	Chick-fil-A	1,640

Top 10 Lowest Sodium Fast Food Items

Rank	Item	Chain	Sodium (mg)
1	Fruit Cup	Chick-fil-A	0
2	Coca-Cola (any size)	All chains	0
3	Corn on the Cob	KFC	10
4	Baked Potato (plain)	Wendy's	40
5	Side Salad (no dressing)	Chick-fil-A	110
6	Coleslaw	KFC	180
7	Waffle Fries (medium)	Chick-fil-A	240
8	Medium French Fries	McDonald's	260
9	Super Greens	Panda Express	260
10	Bread Twists (2 pc)	Domino's	260

The Health Impact of Excess Sodium

Chronic excessive sodium intake is strongly linked to hypertension, which is the leading risk factor for cardiovascular disease globally. According to the Global Burden of Disease Study (2019), high sodium intake was responsible for an estimated 1.89 million deaths from cardiovascular disease annually.

Key Research Findings

• DASH-Sodium Trial (2001): Reducing sodium from 3,300 mg/day to 1,500 mg/day lowered systolic blood pressure by 7.1 mmHg in participants without hypertension and by 11.5 mmHg in those with hypertension.
• Prospective Urban Rural Epidemiology (PURE) Study (2018): Published in The Lancet, this study of 95,767 participants across 18 countries found that sodium intakes above 5,000 mg/day were associated with increased risk of cardiovascular events, while the association below that threshold was less clear.
• WHO Global Action Plan: The WHO has set a target of 30% relative reduction in mean population salt intake by 2025, aiming for the less-than-5-grams-of-salt (2,000 mg sodium) target.

Who Should Be Especially Careful?

People with hypertension, chronic kidney disease, diabetes, heart failure, and those over age 50 are particularly sensitive to sodium's blood pressure effects. African Americans have higher average sodium sensitivity. If you fall into any of these groups, aiming for the AHA's 1,500 mg ideal target is prudent.

Practical Strategies for Reducing Fast Food Sodium

1. Check nutrition information before ordering: Most chains post nutrition data on their websites, apps, or in-store. Do your research before arriving.
2. Choose grilled over fried: Breading and frying add sodium. Grilled options at Chick-fil-A and Wendy's are significantly lower in sodium than their fried counterparts.
3. Skip the sauces and dressings: Many sauces add 200-400 mg of sodium per packet. Ask for them on the side.
4. Choose smaller portions: A Jr. Cheeseburger at Wendy's has less than half the sodium of a Baconator.
5. Opt for fresh sides: Fruit cups, side salads, corn on the cob, and baked potatoes are far lower in sodium than fries, onion rings, or mac and cheese.
6. Be cautious with "healthy" options: Subway's Italian B.M.T. and Chipotle's fully loaded bowls can exceed 1,500 mg per serving. The health halo does not guarantee low sodium.
7. Use an app to track: Nutrola logs sodium alongside all other nutrients, letting you see how a single meal fits into your daily total. The app's photo recognition identifies branded fast food items and pulls their exact nutritional data, including sodium.

Frequently Asked Questions

How much sodium should you have per day?

The U.S. Dietary Guidelines recommend no more than 2,300 mg of sodium per day for adults. The American Heart Association considers 1,500 mg per day the ideal target for most adults, particularly those with high blood pressure. The WHO recommends less than 2,000 mg per day (equivalent to 5 grams of salt). Currently, the average American consumes approximately 3,400 mg per day, well above all recommended limits.

Which fast food chain has the lowest sodium?

No single chain is consistently low-sodium across its entire menu, but certain items stand out. Wendy's plain baked potato (40 mg), Chick-fil-A's fruit cup (0 mg) and grilled nuggets (440 mg), and KFC's corn on the cob (10 mg) are among the lowest-sodium items available at any major fast food restaurant. In general, choosing grilled proteins, plain sides, and skipping sauces and cheese produces the lowest-sodium meals at any chain.

Is Subway actually a low-sodium choice?

Not necessarily. While Subway's Veggie Delite 6-inch sub is relatively low at 310 mg, most 6-inch subs contain 700-1,300 mg of sodium. A footlong Italian B.M.T. or Spicy Italian delivers over 2,500 mg of sodium, exceeding the daily recommended limit. The bread alone contributes approximately 400-500 mg of sodium per 6-inch sub.

Why is fast food so high in sodium?

Sodium serves multiple functions in processed and fast food: it enhances flavor, acts as a preservative, improves texture, and masks off-flavors from processing. Bread, cheese, processed meats, sauces, seasonings, and batters all contribute significant sodium. Furthermore, sodium is inexpensive and effective at making food taste appealing, so there is little economic incentive for chains to reduce it without consumer or regulatory pressure.

Can you ask for less salt at fast food restaurants?

At some chains, yes. You can ask for no salt on fries at McDonald's (they will make a fresh batch), request burgers without pickles and certain sauces, or customize orders at Chipotle and Subway to skip high-sodium ingredients. However, most of the sodium in fast food is inherent to the pre-prepared components (bread, processed meats, cheese, batters), so the reduction from customization is often modest.

How does sodium affect blood pressure?

Sodium increases blood volume by causing the body to retain water. Higher blood volume increases the workload on the heart and pressure on blood vessel walls, raising blood pressure. Over time, chronic high blood pressure damages arteries, the heart, kidneys, and brain. The relationship is dose-dependent: higher sodium intake generally correlates with higher blood pressure, though individual sensitivity varies based on genetics, age, race, and kidney function.

References

• U.S. Dietary Guidelines for Americans, 2020-2025. USDA and HHS.
• American Heart Association. How Much Sodium Should I Eat Per Day? 2024.
• He FJ, Li J, MacGregor GA. Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomised trials. BMJ. 2013;346:f1325.
• Sacks FM, Svetkey LP, Vollmer WM, et al. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. N Engl J Med. 2001;344(1):3-10.
• Mente A, O'Donnell M, Rangarajan S, et al. Urinary sodium excretion, blood pressure, cardiovascular disease, and mortality. Lancet. 2018;392(10146):496-506.
• GBD 2019 Risk Factors Collaborators. Global burden of 87 risk factors in 204 countries and territories, 1990-2019. Lancet. 2020;396(10258):1223-1249.
• USDA FoodData Central and chain restaurant nutrition disclosures (accessed March 2026).